The Thread the Needle Pose (Parsva Balasana) is a great yoga pose for stretching the upper body, especially the shoulders, upper back, and spine. It also provides a gentle twist that helps relieve tension and improve mobility in the thoracic spine.
How to Do the Thread the Needle Pose:
Start in the Tabletop Position
- Get on all fours with your wrists aligned under your shoulders and your knees under your hips.
- Keep your spine neutral and engage your core.
Thread Your Arm Through
- Inhale, lift your right arm toward the ceiling, opening your chest.
- Exhale, thread your right arm under your left arm, bringing your right shoulder and cheek to rest on the mat.
- Your right palm should be facing up.
Adjust Your Position
- Keep your hips squared and aligned.
- Your left hand can stay on the mat for support or extend forward for a deeper stretch.
Hold the Pose
- Relax into the stretch and breathe deeply for 20-30 seconds.
- Feel the stretch in your shoulders, upper back, and neck.
Switch Sides
- Inhale, press through your left hand to lift back to the tabletop.
- Repeat on the other side, threading the left arm under the right.
Benefits of Thread the Needle Pose:
- Relieves tension in the shoulders and upper back
- Improves spinal flexibility and rotation
- Stretches the neck and chest
- Enhances circulation and relaxation
This is a gentle yet effective pose for anyone looking to release tightness in the upper body, especially after long hours of sitting or intense workouts.
Who Should Avoid Parsva Balasana
- People with Recent or Chronic Shoulder Injuries – If you have rotator cuff issues or recent injuries, avoid or modify the pose.
- Individuals with Severe Neck Pain or Injuries – Placing weight on the neck could worsen discomfort.
- Those with Knee or Hip Issues (Without Modification) – If kneeling is painful, use extra padding or modify the pose.
- Anyone with a Spinal Condition – If you have herniated discs or severe back pain, consult a doctor before trying this pose.